Jun 25, 2012

Potassium and High Blood Pressure

Ever wonder why we crave for certain foods at certain times? I'm not talking about sudden craving for, say, donuts, which I would probably consider an unhealthy craving. I'm talking about whole, natural foods here. When we do crave for those, sometimes, it could be our body's subtle way of telling us we need certain nutrients. Don't you find that fruit plate above quite inviting? I do. I see the words antioxidant and Vitamin C hidden among the grapes, strawberries, orange slice and everything else on the plate.

Ever since I could remember, I love these fruits, in order of preference:

mangoes

melons / cantaloupe

jack fruit

avocados

pineapples

grapes (that includes raisins)

papayas

prunes

kiwi fruits (newbie on the list)

And I eat vegetables too but I am loving these in a whole new light:

cauliflower

broccoli

lettuce

celery

cabbage

asparagus

Not to forget root crops such as:

potatoes (I go crazy over these)

sweet potatoes

I love other fruits and veggies but I purposely listed only these. Know what these foods have in common? They all contain an essential mineral called Potassium in higher or considerable quantity compared to other foods. Why the interest in potassium? Well, for one thing, it is directly linked to heart health and it plays an important role in the management of hypertension. How is that? Potassium is claimed to have relaxing effect on the blood vessels or it promotes lesser contraction. Either way, relaxed blood vessels leads to lesser pressure. Also, potassium balances out the effects of sodium.

It is recommended in the USDA that an adult should have 4,700 mg of potassium daily. Much as I would like to comply with that, it's kind of difficult though. I would have to gobble up most of those on the list on a daily basis or have very large servings of at least three items that are in season or are readily available. I think 2,000 mg is manageable for me right now. At least I can start somewhere, and work it up from there.

I don't consider potassium supplementation necessary for me. I think it's best to get it naturally. Besides, I love these potassium-rich foods so it's not quite an effort to shove these down my throat. The challenge would be to have these on regular, rotational basis on my diet. That should do the trick.

Here are interesting articles to read that could serve as guide for potassium intake:

Generally, people with hypertension like me could benefit from increasing potassium levels. But while it is an essential nutrient, some people like those with renal failure need to limit potassium intake. It is always best to consult with doctors and nutritionists or dieticians.

49 comments:

Hi Aileen! I agree with you. Sometimes, I do feel the craving too for some vegetables especially when I eat meats 3 days in a row. By then, I would rush to buy some veggies and fruits to satisfy my cravings. Like you, I look after my health, too but maybe not as strict as you, though. :) Thanks for all these information!

Bananas i think is also rich in potassium. All the above list of foods with nutritional value are also the food that my family eat right now. Going vegetarian is also a hard task to do. Needs more focus and adjustment.

Why are bananas not on the list? It should be, because it's one of the richest source of potassium. Some doctors would even recommend that to those with hypokalemia (extremely low potassium levels). So why did I not include bananas on my list? I still eat bananas, but I don't crave much over it anymore. I have been eating turon and banana cue as a kid and like I said, I am already going bananas lol!

I don't know why I don't like jack fruits and avocados sis but when serve as a smoothie or a shake,I can try them,hehe! I love kiwis! Informative post,sis! Didn't know mangoes are also rich in potassium :)

this is True and very informative. Bananas I think this is really popular if ever that we will talk about potassium. But papaya nah i haven't got any idea before that it is also rich on potassium. Thanks for keeping us informed!Be healthy and fit always.

I love to take natural supplements. I did malunggay capsule (see my post here: http://chemist9861.blogspot.com/2012/06/project-homemade-supplement-malunggay.html) I love the fruits. I am not aware that potassium is really linked in helping blood pressure regulation. Good to know this from you.

I'm a very picky eater but I'm glad most of the fruits I do eat are on the list. My fave fruits include mangoes, kiwis, and strawberries. Also, my husband was rushed to the hospital late last year because of a sudden drop in his potassium levels. I'll keep your list in mind to prevent it from happening again.

Hello Aileen! I'm just finding your blog and loving it, b/c I have hypertension too. I've struggled w/ weight for 10 years, can't seem to get a handle on it. I eat lots of fruits and veggies, and gave up meat/chicken two years ago (animal fat) b/c of high cholesterol. I'd love to follow what you're learning, so I'm a new follower. :-) Nice to find you!

Hi mare ball! Thanks for the visit. I'm no expert in weight loss and hypertension. On my end, it's more of awareness about my lifestyle and I have identified areas where I can improve in terms of fitness and nutrition. It's a struggle too, but as long as we keep it up, we'll reach our goals :-) Do you have a blog or site? Couldn't find links. Would be nice to trade tips :-)

Hi!Sureslim Philippines is an international wellness center catering to everyone with or without weight problems.We assess our patients’ body condition and have our nutrition experts create a meal plan best suited to their needs.We’re not just here to help you shape up, we’re committed as well to help you boost your metabolism and sustain healthy eating habits with personalized coaching.For more information, please visit http://www.sureslimph.com.

Most of the time, I only crave for chocolates or anything sweet. I'm a fan of fruits and vegetables and my family has managed to limit our meat consumption in the last five years. Thanks for this informative post, sis. Will certainly remember this info. (By the way, I like the new header).

I smiled when I saw the photo of this boy. Eating fruits are really a good thing. I have a friend who is now training her son to eat fruits in the morning. It's really useful. My kids are fond of fruits as well. I'm not fruit eater unfortunately.

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Hi! Thank you so much for taking the time to visit this site. This is basically a blog about my personal journey towards better health as I try to hold hypertension at bay, or possibly reverse the condition. Towards the end of 2011, I started taking health and wellness more seriously, something I should have done decades ago. It's never too late to start and I know I have a long way to go. I hope you'll journey with me...better yet, run with me. It's one of the things I enjoy doing at the moment and you'll see a lot of my running escapades here.

To good health!!!

31 Days in October

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Busy at work! Work is now my exercise lol! No kidding. I walk around a lot. So there!